Monday, 6/22

Warm Up

3 Rounds

6 Pause Squats 

6 Squat to Bootstrappers 

6 Dolphin Push Ups 

6 Alt Samson Lunges

Skill

Every 2 minutes for 16 Minutes 

A) Handstand Hold to plank hold until :20 remaining*

B) Overhead Squat Hold to V-Sit until :20 remaining** 

Met Con

For time:

21-18-15-12-9-6-3 Push Ups 

10 Athletic Burpees (no push up) &15 2 count Flutter Kicks after each set of push ups

*Hold Handstand for as much of the 1:40 work segment as form allows, then move to a plank hold until the :20 mark. 

**For Overhead Squat, use a PVC or broomstick to focus on tension and position if possible. V hold is similar to top of V Up but hands may be placed on the floor for balance